2
votes
2answers
857 views

Widen chest area (side)

I always see alot of professional sportsmen, that their chest/ribcage from the side-view is very wide. For the normal average human, my arms can cover the whole of my side-view of my chest. How ...
1
vote
1answer
135 views

Fitness/Strength Program for return to sport

Background on me: I am 28 years old. I weigh 205 pounds (92 kg) and I am 6 feet tall (1.82m). Not sure what my BMI or fat % is but I am quite muscular but with a bit of fat. More than I'd like on my ...
0
votes
1answer
4k views

Usage of my first protein powder (Muscle Milk)

I just started using protein powder today. I'm using Muscle Milk. I am lactose intolerant and it doesn't bother my stomach. This is the label of the product. It says 70 grams powder with 10 fl oz ...
4
votes
2answers
761 views

How can I change my diet and exercise routine to look like Daniel Craig?

I started going to the gym around June/July, and so far not doing too badly. I'm 5'7" and currently weigh 12 and a half stone (175 lbs). Not too fat or not too skinny. Here is my current workout: ...
4
votes
1answer
4k views

Combining HIIT and weight training

Im 22 years old, 170cm, ~90kh weight, starting some efforts to get in shape. Im going to the gym 3 times a week, I changed my diet to low-carb. My main objective is to lower my BF%, but i wouldnt mind ...
6
votes
3answers
4k views

Deadlifts and squats with hyperlordosis?

Im 22 years old, 170cm, ~90kh weight, starting some efforts to get in shape. Im going to the gym 3 times a week, trying to stay in a 6-10 rep per set range, changed my diet to low-carb, trying to put ...
2
votes
1answer
141 views

What is a good progression to using a dip/pull up belt

I do 5 sets of 10-15 reps of pull ups using a 20lb weight vest. I'm looking to focus on strength and just ordered a dip/pull up belt to add plates. What's a good progression to add strength? Should I ...
4
votes
2answers
267 views

Exercise for Upper chest

What would be the best exercises for developing a upper chest ? I know the answer would be inclined Press movements but some how these don't really help me. Know matter how many I do, I can't get my ...
4
votes
2answers
11k views

Should I be doing dips or push ups?

I am currently trying to progress on both the hundred push ups and the one fifty dips programs. I cannot do them on the same day of course, they both put a huge strain on my triceps. And while ...
6
votes
1answer
160 views

Goodmornings: what rep scheme should I use

I tweaked my elbows recently, and need to layoff pullups and deadlifts for a little while until things heal. I'd like to substitute goodmornings as a hip-hinge exercise until I can return to ...
3
votes
2answers
515 views

Do starting strength twice a week instead of three? [duplicate]

Possible Duplicate: Doing Starting Strength once a week I was thinking to do Starting Strength twice a week instead of three, on Mondays and Thursdays, because Fridays I tend to be busy ...
2
votes
2answers
274 views

Should I take protein supplements with my regimen and, if so, how often?

I started going to the gym over a month ago, twice a week, to try and build some strength and muscle definition with weight training. I also have tae kwon do training every Monday and Wednesday ...
4
votes
1answer
1k views

Arching the back during bench press

How dangerous is arching your back while doing a bench press? I've seen tons of guys in the gym who greatly arch their back off the bench, assumedly to assist with the lift. Is this bad, or just an ...
3
votes
1answer
648 views

When does one choose the 33lb bar vs 45lb bar?

Other than the fact that it's 12 lbs lighter, is there any reason to choose the 33lb bar to lift rather than the 45 lb bar?
3
votes
1answer
315 views

How much fiber should I (not) eat?

Many nutrients consumption recommendation come in % of calories per day. One should not get more than 30% calories from protein to avoid kidney overload ; One should get around 30% calories from fat ...
5
votes
2answers
10k views

How to harden muscles?

Specifically, harden. To elaborate: I weight 130; my friend weighs 200. He's very muscular. But I'm strong for my weight-- we both do one arm bicep curls at 40 pounds. I have no trouble with ...
0
votes
2answers
3k views

This Exercise Enough for me in a day? [closed]

As a software developer. We have to sit in a chair for whole day. And we don't get a time for anything else. Get a back Pain, and neck pain. I am posting Images here so that it helps a bit the people. ...
1
vote
1answer
307 views

Jogging: Tibialis anterior muscle tense up whenever I jog

Whenever I jog for 10 minutes, Tibialis anterior muscle start to tense up to the point where it hurts. It's preventing me from doing long distance jogging. I am not sure why this is happening. I ...
1
vote
0answers
39 views

Bluetooth Earbuds w/ Controls? [closed]

I'm looking for recommendations for earbuds I can wear while running and working out. Here's my wish list of features: Bluetooth and compatible w/ iPhone Inline controls: volume, play, pause, stop ...
1
vote
0answers
42 views

I'm very thin and I want some muscles [duplicate]

Possible Duplicate: I am underweight. How do I gain weight and muscle? As the title says, I'm just thin at 5'8" and 130lbs. I'm just 19 years old. Despite eating a lot, I'm still very ...
9
votes
2answers
3k views

What is the best way to recover after a long bike ride?

I just did a long bike ride (75 miles) and my legs are starting to hurt alot (tightening up, soreness, etc). The ride was about 10 hours ago and this was more than i have ridden in the past. What is ...
6
votes
5answers
6k views

What is the best thing to eat before a long bike ride?

I am doing a 75 mile bike ride in a few days. I wanted to get some advice on: what to eat the day / night before? What to eat the morning of the ride (the ride starts at 8 AM) anything else to ...
2
votes
2answers
495 views

Varying Rep Ranges During a Workout

My question is...Is my work out routine useful for mass or is it completely wrong? For quite a while, I followed a routine where I would start with 3 or 4 sets of a tough excercise and heavy weights ...
8
votes
6answers
2k views

Always running out of energy when running

I'd love to get some advice on this one. tl;dr: I can't figure out my calorie intake, and often end up dying in the middle of my 5k runs. The longer version: I've been running since ...
1
vote
1answer
173 views

Using Muscle Milk but worried about its calorie content

I am lactose intolerant. I researched many nutritions shop (in Turkey) and couldn't find lactose-free protein powders except Muscle Milk. I have also tried 1 serving from my friend's Muscle Milk and ...
2
votes
1answer
295 views

Foot and calves pain when running

I know there seem to be a lot of similar questions, but most are about pain on the top of the foot. Mine is located on the inside of both feet when I run. Here's my situation. I am extremely ...
2
votes
2answers
121 views

How to get out of a Work Out Funk?

Currently I've been working out about 4-5 days a week trying to get in about 6-7 different lifts in per day. Focusing on a major muscle group each day for example Legs day 1, Arms day 2, chest day 3 ...
5
votes
2answers
239 views

How can i figure out how much sleep I need?

There are tons of articles, like this one, around the importance off sleep on health, fitness,etc. The one question i have is how do i know how much sleep i need. Most of these articles say between ...
1
vote
1answer
170 views

It's really difficult to exercise my triceps, could use some suggestions!

Whenever I try to exercise my triceps, my elbows REALLY hurt. This is something recent. Normally I would bring about 45 pounds behind my head and do 15-20 reps, and lowering the weight didn't help at ...
3
votes
1answer
216 views

General malaise after workout for the whole day or sometimes 2 days. Is it normal?

I've been working out, but never regularly, for the last 5 - 6 years now. I just resumed my workout schedule with some regularity (10 - 12 days a month or so) a couple of months ago. After my ...
9
votes
4answers
23k views

Realistic best time for 5k?

I'd like to get some runner's perspectives on this one. I'm wondering what I might reasonably expect my 5K time to be. I currently run it in 28-29 minutes. I'm 31, 6'2, 200lbs, and I run a maximum ...
2
votes
3answers
5k views

What is a good body muscle %?

I see references to body fat %, the ranges for great to obese, but I don't know where to find information on body muscle % or how to measure it? I'm assuming it goes up as body fat % goes down if ...
1
vote
7answers
727 views

Am I eating right? or way too much?

I'm 25, in good shape(maybe a few kilos over weight), doing a desk job. Recently I started working out hard, and changed what I eat to healthy options. My goal is to lose weight and build muscles. I ...
9
votes
2answers
670 views

100 push-up. I went from 36 to 28 after being sick. Is it normal? How can I improve?

I am 29 years old, weigh 72kg (174cm tall), my goal is to do 100 "good form" push ups. I am following the hundred push ups training program. I initially did 30, then I got up to 36. Then I paused for ...
3
votes
4answers
12k views

Should I do cardio if I want to gain muscle weight and lose fat?

I'm 24, 1,83 cm and 70kg (6ft 0in, 155 lbs). Technically I'm not underweight but I could use some bulk. I have started doing some weight training (about 3 days a week) and I plan to get a personal ...
3
votes
1answer
261 views

What should I do since my bent over row form was completely wrong?

So, because I'm a bit silly and I guess I misread the description and never looked at any videos for it, I've been doing bent over rows completely wrong. Instead of having my back mostly parallel ...
3
votes
1answer
350 views

Mid-Tension Hand Grip Good For beginners?

My personal trainer has suggested I work on my grip strength as he thinks that it is restricting me from reducing heavier(ie I have to lift lower weight as I do have trouble getting a good grip ...
4
votes
2answers
214 views

Training for the 40 yard dash

I'm trying to do some fairly simple training to get more in shape for a local informal football league, and from what I have read, the 40 yard dash is a good routine to practice to help improve both ...
3
votes
3answers
521 views

Running after night shift?

I am working the night shift and I usually go for a run after that at about 6 'o'clock in the morning. I don't feel fresh because of the whole night stretch. But the problem is I desperately want to ...
7
votes
4answers
330 views

Breathing Pattern while running

I started jogging/sprinting recently to get my fitness back and increase my stamina. I find that I tire very soon. As in, though my legs are OK to run, I am out of breath far too easily. I wanted to ...
3
votes
1answer
147 views

What is the most effective and least time-consuming structured post-running (and post cooldown) stretching routine?

I've been following Tim Noakes' running program for approximately a week-and-half now: nice program. But I have a major quibble-cum-problem / issue: my post-running stretching routine. ... It's ...
1
vote
1answer
129 views

Most Logical Muscle Groups Arrangement and Rest Day? [closed]

I'm in the midst of a heavy lifting routine. Here's my current arrangement by day: Biceps/Triceps Calves/Hamstrings Chest/Abs Back Shoulders Abs Is there a more optimal arrangement. And where ...
0
votes
1answer
45 views

Grouping My Leg Workouts

Calves, Hamstrings, Quads, Glutes... I have two days to exercise each group. As far as weights go, how would you group these exercises? Calves/Hamstrings on one day, Quads/Glutes on the other? ...
3
votes
1answer
63 views

The importance of fitness and cancer [closed]

I am a thirty year-old living with a brain tumor. I have made it my every effort to keep myself fit. I do this because I understand it to be beneficial for me should I require ongoing surgery in the ...
2
votes
2answers
575 views

Does afternoon napping help?

I have trouble sleeping at night and usually get 5-6 hours max. I lift 3x's a week and do cardio 2-3 times a week (including heavy bag work). Does afternoon napping help with recovery? How does it ...
7
votes
4answers
1k views

Safe progressions to a full bodyweight squat

A friend of mine asked me, what's the best way to strengthen her legs and butt. I answered: "Just do regular squats". However she is not in good shape and is afraid of doing squats because she thinks ...
1
vote
0answers
70 views

On smaller in between workout activies and the interpretation of resting phases

I have a three days a week workout plan (weight lifting Mo,We,Fr, basically an arms/torso, shoulder, back split respecively, for an hour or more) and I do cardio in between (depending on the time of ...
3
votes
2answers
585 views

Left side weaker than the right side

I'm having this strange problem. My left side is much weaker than my right side. While my right leg is perfect, my left leg feels comparatively weaker, meaning that I don't feel like putting my left ...
5
votes
1answer
576 views

Can you overuse a foam roller?

Can you over use foam rolling? what are the negative impacts? I'm using it 3x a week post weight routines. Has anyone had any negative experiences?
3
votes
1answer
814 views

Upper back exercises to balance out chest workout

I do a lot of chest exercises, and I am worried I am not doing enough upper back exercises to balance this out. Predominantly I am doing chair dips, bench press, dumbbell flys, and push ups to target ...

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